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January 14, 2014 (Updated May 4, 2021)

How to Eat a Better Breakfast

by Anne Mauney, MPH, RD

47 comments

A few weeks ago, I did a short phone interview with a woman writing an article on quick healthy swaps for the new year for the Washington Post Express, which is the free daily publication given out near the metros every morning in and around DC. My contribution? How to eat a better breakfast.

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For those of you in the area, the article is in today’s issue (and here online), and features my #1 biggest health tip: add protein and fat to breakfast.

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The biggest mistake that I see my AnneTheRD nutrition counseling clients making is filling up on refined carbohydrate-heavy breakfasts. They then find themselves starving an hour later, and not sure why. This also sets them up to be unsatisfied for most of the day, potentially leading to overdoing it later because they get overly hungry, which makes it harder to eat slowly and make nutritious decisions.

A simple fix? Add some protein and fat to breakfast.

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For example, if you’re having oatmeal – make it with milk instead of water to add some protein, and add in some nuts, chia seeds, ground flaxseed, or other seeds for a little healthy fat boost. Another tip? Ditch the instant packets and use real rolled oats. They are just as easy to microwave, I promise, and you’ll get the benefit of more fiber and a less processed product with no fillers, too. (Try my Perfect Microwave Banana Oatmeal recipe if you haven’t yet! It’s ready in 2 minutes flat.)

If you’re having toast, add some nut butter to the mix, and consider choosing a higher protein, less refined bread, like Ezekiel brand (their cinnamon raisin is my favorite). Avocado is also great on toast in the mornings, either with or without a microwaved egg! (Just whisk an egg in a cooking-sprayed microwave safe bowl and microwave on high for 1 minute.)

Not super hungry, or in a really big rush? Try the classic banana + nut butter combination as you head out the door. That pairs quite nicely with an on-the-go latte, too!

Looking for more inspiration? Here are some of my favorite quick & healthy breakfast ideas.

How do you incorporate protein and healthy fat at breakfast?

Previous posts that might be of interest:

Breakfast + Brunch
- anne

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47 comments
  • Chris Anne Spehar
    Great, was just wondering what to eat for bfast. Today I splurged and had half a baked sweet potato, and plain yougurt (that new brand from Whole Foods that has the exotic flavors like ginger (something creek I think)), w/kashi go lean grape nut looking buds and some ground flaxseed mixed in. Was quite tasty! I had the sweet potato b/c the medicine I am on to get rid of the bronchitis was making me sick, so I decided to eat a bit more. On the other hand, question, do you have any recommendations on the Garmin Vivofit? It hasn't come out yet, and I was just curious since you rave about your Garmin watch/gps/mileage tracker. I've been wanting to get somethign to help encourage me to do more, assuming the bronchitis ever leaves my body! Thanks!
    Reply
    • Anne
      I'd never heard of the Garmin Vivofit! If you try it, let us know how you like it! Feel better soon!
      Reply
    • Anne
      Aw thanks! Just changed it - good eye! :)
      Reply
  • Megan @ outlawontherun
    How cool - I glance through those when I'm commuting to DC. My favorite winter breakfast is oatmeal, almond milk, almonds, and a little honey and cinnamon. Does the trick :)
    Reply
  • Dana @ Conscious Kitchen Blog
    Great tips! I can definitely tell the difference when I eat a breakfast with protein/fat or mostly carbs. My go-to for the colder months is oatmeal topped with fruit, chia seeds and sometimes PB. I like the suggestion of making it with milk too. I usually use water because I do steel cut oats, but there's no reason I couldn't sub in milk too.
    Reply
    • Anne
      Steel cut oats definitely work with milk - try it! So much creamier.
      Reply
  • Jackie
    Congrats on the article!
    Reply
  • Kelly @ Kelly Runs for Food
    Nice article! I like Greek yogurt bowls with chia seeds, fruit, and nuts. I also like make my own breakfast sandwiches with eggs, ham, cheese and English muffins.
    Reply
  • Stephanie @ Whole Health Dork
    I am a big believer of loading up on protein and fiber for breakfast. I have a big "yogurt parfait" with Greek yogurt, chia seeds, a handful of oats, some flax, and a handful of almonds. It keeps me full for nearly four hours! I've tried switching it up, but even when I put almonds, flax, and almond milk in my oatmeal, it doesn't keep me full as long. Tina @ Carrots 'n' Cake actually just posted an oatmeal recipe using egg whites, which I'm definitely going to try. Has anyone else tried this? Yes, also love the new pic!
    Reply
    • Anne
      I like oatmeal with eggs, but I recommend the whole eggs - all the nutrition is in the yolk! Try my high protein oatmeal: http://www.fannetasticfood.com/2012/05/30/high-protein-oatmeal-recipe/
      Reply
  • Amy
    How did your first class go? Mine isn't for another two weeks.....a little more time to prepare, and I need it! Congrats on the article :)
    Reply
    • Anne
      We just did a little syllabus review today... so far so good! Thursday the real fun begins. ;) Good luck with your preparation!!
      Reply
  • Sara @ Zero to Sixty
    Breakfast is my favorite meal... and I pretty much have almond butter ever single morning. It is just so good! I like Trader Joe's almond butter as great affordable almond butter....Sometimes almond butter can get a bit expensive at least in MA!
    Reply
  • Stella
    I usually stick to adding egg whites to my oatmeal/oatbran mix as well as milk, then topping with nut butter. I've got homemade coconut butter & maple almond at the moment and it's such a delicious breakfast!
    Reply
  • Diane
    Teaching me how to build a better breakfast was one of the best things I learned as your client. Lately, I've been enjoying your Pumpkin Pie Oatmeal. Over the holiday, I splurged and made it with Almond Milk Egg Nog. :) I used to get distractedly hungry around 11:00am, and then enter the "chasing hunger death spiral". Now, I last through the morning -- no more sugar spikes -- and the rest of the day's eating just falls into place. Hmmm.... maybe breakfast really is the most important meal of the day?
    Reply
    • Anne
      Diane, it was such a pleasure working with you! I'm so happy to hear that my tips are still proving helpful. :)
      Reply
    • Anne
      p.s. Almond Milk Egg Nog sounds amazing!
      Reply
  • Jessica @ KeepingMommySane
    I've discovered the wonders of baked quinoa for breakfast! I love it baked with pumpkin and all sorts of yummy spices, then served with some chopped pecans and walnuts (and either chia seeds of flax) on top. So delicious AND filling!
    Reply
    • Anne
      That sounds amazing! Do you have a recipe to share?
      Reply
  • Jana @ Bananas for Balance
    I also add peanut butter, nuts, chia or flax to my oatmeal! If I'm having a whole grain, high-fiber cereal I'll also add similar toppings. Do you have suggestions for ways to get veggies into my breakfast? Aside from omelets since for some odd reason eggs don't fill me up in the morning!
    Reply
    • Anne
      There's always green smoothies! :)
      Reply
  • Jordan Lynn // Life Between Lattes
    Lately, I have been putting seared tofu on my toast at breakfast. It sounds a little odd, but I think it is comparable to toast with eggs (minus the cholesterol). I know tofu at breakfast isn't for everyone, but I have been loving it!
    Reply
    • Anne
      Interesting! Good idea - tofu is a great swap for eggs if you're vegan or not into eggs!
      Reply
  • Klara
    I eat mostly muesli, my favorite way is overnight soaking with milk. It makes a wonderful oatmeal without cooking! My favorite muesli add-ins are chia seeds, red quinoa puffs, ground flax seeds, raw wheat germ and I love fresh fruit on a top! http://www.mixmyown.com/blog/what-is-muesli-and-why-it-is-the-best-breakfast-option/
    Reply
  • Shel@PeachyPalate
    Great tips missus! A breakfast isn't complete without nut butter for me unless I go the savoury route with avocado and eggs!
    Reply
  • Elisabeth
    Great tip! It seems like so many people eat bowls of sugary cereal or instant oatmeal full of sugar for breakfast - I can't start my day with pretty much any carbs or I'm just hungry all day! My usual breakfasts are either a hardboiled egg with 1 oz of cheese and blackberries/ raspberries or turkey sausage with scrambled eggs.
    Reply
  • Deirdre
    Anne - congrats on the coverage!! Do you have any tips on how to pack rolled oats and milk for work? I definitely don't have time to eat breakfast at home and would love to have oatmeal at work but don't like the instant packages with water and find it hard to pack milk...ideas??
    Reply
    • Anne
      Thanks! When I used to work in an office, I kept milk in the fridge at work! I'd just buy a carton at the start of the week and leave it there. As for the rolled oats, just portion them out in 1/3 or 1/2 C servings into little ziplock baggies, plus some slivered almonds and cinnamon! Then throw a banana in your bag and you're good to go. :)
      Reply
  • Jess @deahealthyness
    I can't live without breakfast! If I don't eat one I'll get so mad!! The nut butter/banana is one of my favorites when I'm on time, the overnight oats too, or the cereal with bananas. I always look for easy and healthy options and try to include healthy fats, protein and carbs. :D
    Reply
  • Estela @ Weekly Bite
    Congrats on the article! That's great! Couldn't agree more with your advice :)
    Reply
  • Andie
    It seems disgusting, but spread some avocado on toast with some salsa on top -- it's delicious!
    Reply
    • Anne
      That doesn't sound disgusting to me! Yum!
      Reply
  • Kim
    I have a bunch of great breakfast go-to's that fill me up! My favorites are plain Greek yogurt (2% fat) with a little vanilla, maple syrup and flax seed, a smoothie with some vanilla protein, banana, nut butter, flax, berries, and spinach or Ezekiel toast with nut butter and sliced banana
    Reply
  • kathy v
    I know I keep on commenting on your microwave banana oatmeal but I eat it 5-7 times a week. I LOVE IT. I can never eat enough of it. I passed along the recipe to my friend two weeks ago and she now loves it and eats it at work a couple of times a week.
    Reply
    • Anne
      I'm so glad you both love it - thank you for sharing it with your friend! :)
      Reply
      • Alexa
        i LOVE it too! just discovered it recently, and it's all I ate at home over the holidays, and now I can rely on it to keep me full at work for at least 3 hours! :) yummmmmy
        Reply
  • Roadrunner
    Breakfast is key! Kashi Heart-to-heart w/a sliced banana is an awfully good foundation, mixed with oatmeal from time to time, as well. (And coffee, of course!)
    Reply
    • Anne
      I would add some slivered almonds in there for a little protein/healthy fat, too!
      Reply
  • Linz @ Itz Linz
    eggs cooked in coconut oil or protein smoothies with flax, chia, or nut butters!
    Reply
  • Whitney @ To Live & Diet in L.A.
    Great tips! Congrats on the article :) I love Ezekiel and I eat their Sprouted Grain English Muffin every morning with almond butter and six egg whites. Keeps me going all morning!
    Reply
  • Chris @ The Other Side of Food
    Brilliant Anne, I couldn't agree more! Not only is breakfast the most important meal of the day but a balanced meal is even more important. The tricks you've mentioned (adding milk to oatmeal, adding nut butter to your banana) really goes along when it comes to creating balanced nutritious meal. This is smart nutrition and is definitely something a lot more of us should be practicing. Thanks for the post!
    Reply